2022 is Pretty Cool!

Yesterday, after my workout posting on SparkPeople, my minutes of exercise this month crossed the 2000 minute mark!



That's pretty sweet... It's amazing that once you start tracking your work, over time it really accumulates. Another example is that the other day I was having a slow day on the bicycle and got a little frustrated. As I turned into our neighborhood I flipped through the bike computer and it was just crossing the 1000 km mark after being reset a couple of months ago.

It's easy to get discouraged or lose focus on a rough day, but by consistent and long term effort, we reach amazing heights!

Month End Shred Report

As I promised at the beginning of the month, I'm giving a month-end "Shred" recap.

Cindy and I have been doing Jillian Michael's "30 Day Shred" workout during May. The Shred is incredibly well designed. It's a series of three workouts. Each one is the same length (28 minutes) and consists of the same elements. There's a warm up, then three circuits that consist of 3 minutes of strength training, 2 minutes of cardio, and 1 minute of abs, at the end of the third circuit there's cool down. The total minutes is 27-28 minutes, even though Jillian is telling you the entire time that it's a "20 minute workout".

The concept is to do the level 1 workout for days 1-10, then move to level 2 for days 11-20, then level 3 for days 21-30. I had worked into a good routine and was working out daily for an hour a day before I started using the video. I decided to use the video to get my weight loss going again and hopefully start working on some definition.

I was amazed that after the first day of Shred, I was majorly sore. That continued for the first 5 days or so and by day 8,9,10 I was recovered and feeling really strong... Then level 2 started and I was really sore again... then by day 8,9,10 I was starting to think I can do this... Then a few days ago, I started level 3 ... As I'm writing this I'm sore again and in new places. My upper back is sore, parts of my abs are sore, my hamstrings are sore.

I think it's a really well designed workout and highly effective. It will be something I will return to and have in my toolbox, even after the 30 days are over (we're actually doing it for 45 days, as the end of that 45 days culminates in our 20th wedding anniversary and we're heading to the beach. )

Here's a blog entry I wrote after the first day or two of Shred. http://hayneshealth.blogspot.com/2008/05/sore-again-naturally.html

Cindy and I have both had a love/hate relationship with this workout. It's challenging, varied, effective, fun (in a weird way), and gives us a strong sense of accomplishment when it's over.

I "found" my abs this month and can actually see the beginning of their definition. One thing that I really liked about this workout is that you could see the progress from day 1 to day 5 to day 10 of each level. Your body strengthened amazingly in a short time. It also really helped me get a good kickstart on some specialized abs/back work.

Basically... two thumbs up! Congrats Jillian on an excellent workout!

Chiang Rai Triathlon Race Report

This was really quite a new thing for me. As this was my first organized triathlon since I was 22 years old (23 years ago), I was quite nervous. It was also my first triathlon as a race organizer. Thankfully, we ended up with 11 participants which made using the 6 lane pool quite easy and it really came off without a crazy effort.

This morning I got up at 5:30, got some breakfast and got my things together. googles...check!, bike/run shorts...check!, heart rate monitor...check! Swimsuit on and ready to go...check! Car battery... no check. Oops! I left the lights on during the wild torrental downpour last night and the car wasn't going anywhere! Thankfully a fellow participant, Paul Wilcox came by in his pickup truck and got me, Emily, and the boys.

We headed up to the pool, picture below...



I gave the instructions that we were going to share a lane with a 1 minute staggered start. Two people per lane. Lane assignments were given and volunteers to help keep count with the swimmers. We all gathered for a photo...



and then jumped in and waited for the start...



once the race started the pace was a bit frantic at first. Even though I had told myself to start slower and calm, it was really incredibly different once the race began. I looked over to see Brent flying past me at the start and my logic went out the window. I pushed and tried to pick up the pace a bit...



The other day I set a PR of 21:11 for the 750M and today I wasn't able to break it. I finished with a 21:35 which was great (no complaining from me!) but I was disappointed that wasn't ever able to get in that smooth pace that I'm able to find in practices sometime. I swam 10 or 11 of the laps in crawl and the other 4 or 5, I did side stroke and worked on regaining my breath. The swim kinda went like one fairly smooth length (50M), followed by one slightly and increasingly frantic and breathless length, followed by one sidestroke recovery lap. Then I repeated that five times and 21 minutes 35 seconds later the 750M was over...



I thought it was awesome to be finished and not be last! I was actually third in the swim and able to cheer in another 8 participants. Everyone did great and the number one swimming did it in 14 minutes 2 seconds!

After the swim, we piled into cars and headed to my house to grab the bikes...



We lined up on the street and got ready for the second start...



And the bike leg started! I was going 36 km/hr before I was even out of our neighborhood. Quickly, several packs developed. Brent and Phil headed out on their super spiffy road bikes and took the lead. The second pack was me, Antoine, and Greg. We pushed each other for the entire 20 km, switching the lead often. The Thailand sun was starting to beat down and I had to drink a bit of water, or I knew I'd be in trouble later on. We powered around the lake, then through the village and out to the temple at the base of the mountains. We turned around, went out to a waterfall and then turned around for the sprint home. I was pushing myself harder than I ever remember cycling and was rewarded with a new PR average of 28.3 km/hr for the ride. I was behind Antoine and Greg for the last 8 km until the last 2 km. I decided to push for broke and was able to get on by Greg but Antoine still finished a couple of seconds ahead of me. I finished the 20 km in 42:13 and I was spent! Here's a great picture of my daughter, Emily, on the cycling leg...



Now for the hard part. The run. This is now officially my weakest leg of the triathlon. My swim time actually was reasonable. My cycling is at a pretty good clip. My running is still slow and steady as molasses.



The steady part is good... especially after a big push on the bike leg. I remember thinking that it really would not look good if I died during the race. Then I told myself, "at least you'll die fit". Then I thought, "How can you be fit if you're dead?" Then I realized that my mind was wondering some bad places. Several of the volunteers and supporters...



rode the course on motorbikes or vans and trucks and yelled encouragement, passed us water, and also took my t-shirt because I was BURNING up! By the mid-point of the run, I was realizing that the end was possible. I wasn't going to die but would succeed without having to walk. I kept the slow and steady molasses pouring as I headed toward the finish. Before long I saw the faces and heard the cheers and raised my arms in triumph...



and crossed the finish line with a run time of 39:01 and a total time of 1:42:49. It was such a relief to see Stefanie, the timekeeper and my wife Cindy (Stefanie-seated, Cindy-standing) marking the end of the race...



I was so excited to finish and then I got to see others come in. Here's a great picture of my daughter finishing with Janel Ylauan and all the kids that came to run alongside them during the home stretch...



We then got together for the post-race photo...



What an amazing race! It was a lot of fun, tough, laid back, and challenging at the same time. After the race we hung out and had brunch together...



What an incredible experience on several levels! I want to thank so many on SparkPeople and in Blogger who've encouraged me and cheered me on. It's hard not to think back to September 1st of last year when I weighed 359. This morning, before the race I weighed 244... 115 lbs less than 9 months ago! Not only that but I just finished a triathlon and hit a goal of mine... To be mid-pack! I wasn't first or second, and that's ok. But I was 6th out of eleven participants in this group of fit people who wanted to do a triathlon. There were lots of firsts for me. It amazes me that in February, I couldn't swim 50M without stopping. Last September, I couldn't run to the end of our neighborhood, much less on through the gates for another 4.5km. Last October, a 8 km ride at 12 km an hour was a big workout. Today, I was going full out for an hour, forty-two minutes and forty-nine seconds!

I want to thank God who has been so gracious in helping me recover from my obesity. I want thank my wife who has been an encouragment, cheerleader, workout buddy, running partner, lover, and friend. I also want to thank all those in cyberspace (you know who you are), who comment on my blogs and send encouraging emails. I am awed by so many who are on this journey of health... facing similar struggles and challenges and working their way through. You inspire me!

Triathlon Race Results - May 24th - Chiang Rai

Here's our 1st place winner Kim Matthews next to 2nd place finisher Phil Webb.

Congrats to all on a wonderful race! Here’s hoping that it becomes an annual tradition!

Here’s the race results:

Pl-Full Name..........Swim-Pl.......Bike-Pl.......Run-Pl........Total
1st-Kim Matthews.....14:02-1st.....48:38-6th.....23:44-1st.....1:26:24
2nd-Phil Webb.....23:27-6th.....37:10-1st.....28:45-3rd.....1:29:22
3rd-Antoine Donzel.....20:15-2nd.....42:11-3rd.....28:18-2nd.....1:30:44
4th-Greg Hutchins.....24:21-8th.....42:250-5th.....30:02-4th.....1:36:48
5th-Brent Pennington....24:10-7th....37:10-1st.....36:10-7th.....1:37:30
6th-William Haynes.....21:35-3rd.....42:13-4th.....39:01-9th.....1:42:49
7th-Chuck Fox.....21:36-4th.....54:19-7th.....31:05-5th.....1:47:00
8th-Mindy Ylauan.....26:48-9th.....54:41-8th.....37:03-8th.....1:58:32
9th-Emily Haynes.....22:43-5th.....57:46-10th.....43:46-10th.....2:04:15
10th-Caleb Wilcox....30:31-11th....1:02:13-11th....33:43-6th.....2:06:27
11th-Janel Ylauan....28:06-10th.....54:41-8th.....43:46-10th.....2:06:33

We also want to acknowledge Lily Chang who joined us for the swim and completed it in 27:58 minutes.

I’m currently uploading the pictures to the web. You can check them out at http://picasaweb.google.com/Thaihaynes/AllTriathlonPics and they should be finished uploading to there by late afternoon. There are about 400 pictures total and they’re just jumbled together, not organized. It’s a way to find a great picture that was taken with someone else’s camera.

Later today, on this blog I’ll post my race report. Thanks for everyone who participated and everyone who cheered us all on! It was a lot of fun!!!

Pre Race Meeting

Chiang Rai Triathlon 2008 starts tomorrow morning at 7:30 am. Above you see our "custom design" t-shirts, which means that my wonderful daughter Emily was kind enough to decorate some local shirts for the event.

We had the race participants over for the carboload dinner. It looks like we'll have about 12 participants. Spagetti with Marinara sauce and cookies were on the menu... See pics below.



My favorite cookies in the world.



The sauce was yummy!

Anyway, the energy mix is in and the body's revving for the morning! It's going to be a LOT of fun... Come back tomorrow for pics :-)

Last Swim...

Today was my last swim before Saturday's triathlon. I set a new PR of 21:11 in the 750M and today was the first time that wasn't adding 3 different set's together to get the time... Yes, it's true, the 21:11 time was front to back with no stops.

Man! I was psyched! 750M is a LONG way for me, especially when I couldn't swim 50M without stopping a few months ago. My goal is sub 21 for the triathlon on Saturday.

I'm taking a break from my 30 day shred for a couple of days to rest up for the race. The triathlon is 750M swim, a 20K bike, and a 5k run. It's also my first attempt at organizing something like this.

We're going to have a "carboload" spagetti dinner tomorrow night, then race at 7:30 am on Saturday morning, then finish at our house for breakfast. It should be fun and I'll post some pictures!



Here's a picture of the pool where the triathlon will begin. It's a wonderful 50M pool near Mah Fah Luang University in the North of Chiang Rai. The owner is great and this will be the first race held there!

Breakthrough!

Here's a picture of me today after my 52km bike ride. I averaged 26.5km per hour, putting the whole ride at just under 2 hours!



Today I weighed less than any time I can remember since 1980. I weighed in at 243.5 lbs! The 245 mark has been a psychological barrier for me and I'm thrilled to be through it! Here's the background...

In 1980, in my freshman year of college, I remember stepping on a scale and seeing 212 lbs. I remember being proud of how I was filling out, and my shoulders were broadening, and I was feeling good about myself. I was 18 years old and after years of being a skinny, geeky kid, I was starting to look more substantial.

Over the coming years, weight added on my frame without a lot of thought. I wasn't worried about it, I just became known as a "big guy". I grew quite emotionally attached to being that "big guy" and loved the "Big Daddy" t-shirts that my wife got me for my birthday. It just became part of my identity.

In 1999, I worked with a personal trainer for for 8 months and got down to a low weight of 245. I remember that number on the scale, but I also remember not feeling like it was ever enough. I'd see myself in the mirror and still see a fat guy. We moved away from the town where I'd been training and the weight started piling back on. Part of it was a business failure, the stock market drop, and other factors. I just ate my way through it all.

I started a crazy lifestyle of living in SC but working in Chicago. I'd fly out on Monday mornings and fly home on Friday afternoons. My weeks were filled with travel and meals at every restaurant known to man. There were lots of client lunches and dinners with the boss. I made attempts at going to the gym but no real progress toward fitness.

In 2004, we came on the mission field to Northern Thailand. During the first couple of years, work was great and I had a great time. I began cycling a bit. During the third year, things at work began to unravel and I found myself eating to comfort myself. My weight was spiraling out of control. During 2006-2007, I moved from a weight of 330 or so to a high of 359 lbs.

Last September 1st, I was disgusted with being fat. I started to diet and hated it. I lost 9 lbs that first month, bringing me to 350 lbs, but did not enjoy the process at all. I was in anguish. I didn't want to be this big fat guy forever but the pain it would take to get the fat off seemed more than I could bear. I prayed to God for help and he just seemed to whisper, "Focus on your health. Quit worrying about the weight."

What a shift for me! From that point at the first of October to now, I've lost 115.5 lbs by being focused on making healthy choices. This weekend, I will run a sprint triathlon (750m swim, 20km bike, and 5km run) with a group of friends. I just returned from a 52km bike ride this morning and the other day I noticed my abdominal muscles (abs) for the first time.

God is so good and gracious. He loves redeeming His creation and that includes physically. I am so blessed that He cares about me and has helped me redeem my health after letting it get so damaged. I am truly blessed to be in this place and feeling strong.

I want to share this gift with others. I want to encourage others to gain health and focus on what is good. I want to make a difference to those who aren't sure if they can do it.

May God bless and guide you on your path.

10k on the 10th

Today I took part in a virtual 10k. No... a virtual race doesn't mean that I run it in my mind :-) It just means that we all run it where we are. We map out our course, time ourselves, and set out on our adventure. Afterwards we post our race reports so we can share in the recaps. Promoted by Nancy "Notes of a Non-Runner", a number of people have signed up to run. It's my first "official?" 10k race!

I got up at 5:30 am to get this show on the road. The temperature here has been so hot lately, I wanted to escape the heat of the day. After getting dressed and a bit of water, I set the Ipod and started my warm-up walk. For the walk, I kept feeling something in my shoe. I'd stop, shake it out, still something. I'd stop, take off my sock, turn it inside out, shake it out, still something. Finally on the fourth attempt I found a small hard grass in the fabric on my sock. Thankfully, I got it out before the run!

At the "start line", which I'd set using Google Earth as the student noodle shop, I started my run. I wanted to start slightly slower and build into the race. Normally, I run about 5k, so this was a double distance for me and I knew I'd need to pace myself a bit. I ran past the temple to the lake and began running through the university gardens by the lake. Passing fisherman wading in the water with their nets, I passed the thermometer on the far side of the lake at 6:17 am. I wasn't even 1/4 into the race and I was not sure I'd make it. I kept my heart rate between 135 and 150 figuring that would be a bit of a push for me but keep me in a zone that I could maintain.

I circled the lake and entered the gardens for a second time. Now I was beginning to get a pace and feel a bit strong. I was at the half way point and was beginning to believe that I could do a second half.

One thing I've been working on is using my feet/calves for greater pushoff. My running always used to be plod, plod, plod with my legs doing all the work and my feet/calves not that engaged. By pushing off on each stride, I find that I'm more "bouncing" along, feeling lighter, and with a literal "spring in my step". I think it's helped me go from dreadfully slow to just really slow. Moderally slow will be my next goal!

As I circled the lake the second time, I was gettng my second wind. I took a right away from the lake, passed the River of Life orphanage and headed back to the Pongprabaht waterfall road. Running along this road toward home I was getting excited. I would alternate between mind drifts to a focused enthusiasm. I still had my "spring" in my step and during the last 1K picked up the pace just a bit more.

I crossed the "Finish Line" at the head of Tannapoom at 1 hr 16 minutes, which is a personal record! The miles were 12:20 miles, which is really slow but MUCH better than dreadfully slow! I'm beginning to believe that moderately slow is really possible!

Thanks Nancy for hosting the virtual 10K. I really enjoyed running "with" you.



Here's me after the race!

The Ironman

On May 24th, I am doing my first organized Sprint Triathlon race in 23 years. This will be the start of my journey toward the Ironman. Not because I have to but because I want to.

My plan is a sprint triathlon (750m swim, 20km bike, 5 km run) now and in October. An Olympic distance (1.5km swim, 40 km bike, 10 km run) in December and March 2009. A half Ironman (1.2 mile swim, 56 mile bike, 13.1 milerun) October 2009. and an Ironman sometime in 2010 or 2011.

I've done sprint and olympic distances as training sessions on Saturdays when I wanted to challenge myself and see if it was possible. It is... There's something about an organized event though. There's something about getting together with others in a group quest.

Why the Ironman? Distance and challenge. The accomplishment from hours on the bike or an extra long run just feels different than anything else. To feel the challenge, to choose to push through, to decide to pick up the pace... there's a point where I shed all the other junk and it's just me and the challenge.

This morning's running temperature was 41.5 degrees (106.7 F) and it was brutal. There wasn't much else going on besides the heat and the run. Cindy and I decided that our runs would now start at 5:30 am. That should bring our run temp during hot season to 25 degrees (77 F) or so.

Speaking of pushing through and feeling the challenge, I read an amazing race report from the Arizona Ironman today. It's long and worth every bit of the read. Here it is! That got me thinking it was time to share the plan. An Ironman may be out on a far horizon, but every once in a while I catch a small glimpse of what it will be like.

Healthy Decisions

Work has been tough. Last night I got notice that our expected source for a work visa was no longer a possibility. Now we're not sure how we're going to stay in the country past August when our current visa expires.

When it was time to sleep, I couldn't. I went downstairs and thought about going to the kitchen and getting lots of food. It was weird. I wanted to eat as an emotional response, but my heart just wasn't in it. I didn't want to eat my way through the pain and frustration. I wanted to stay healthy and make healthy choices. I had a drink of water instead.

Within 30 minutes or so, I had gotten more tired, went upstairs and drifted off to a good night's sleep.

It's hard to explain how important this shift is for me. My old pattern would have been to eat and let negative junk thoughts swirl in my head for half the night. Instead, I have a sense of peace about the changes, I've made great choices in response, and I feel hopeful and excited about the future.

I have to let others own their decisions and I need to own mine. Lesson learned.

Sore again... naturally

When Cindy and I first started losing the weight, I remember one night looking at each other and saying "will we always be this sore?". It felt that way as weeks upon weeks were filled with soreness and aches as we pushed muscles that had gotten used to "hanging around".

Thankfully, as time went on and the pounds dropped off the soreness came to an end. In fact, over time it was replaced with a feeling of athleticism. I began feeling strong and powerful. Not all the time, just often enough to like the feeling :-)

The other day we got Jillian Michael's "30 day Shred" workout video. We're in a group "Biggest Loser Fans" on SparkPeople.com and joined a challenge to do it everyday for a month.



How hard could it be? It's only 25 minutes a day...

OUCH! My shoulders are sore, my abs hurt, my triceps feel like they're going to fall off. I'm sore again!

I'm thinking that's a good thing...right? Thanks Jillian.

I'll post a blog at the end of May after all this daily shredding... I'm already seeing progress in my push ups. I realize that my lower body does a lot of my cardio work and this video is really giving my upper body a run for the money!

Headin' down the road!

I just got back from one of my fastest bike rides in awhile. I was reading someone's blog the other day about increasing their run time by doing 2 minute intervals of speed and recovery. I thought I'd apply it to my bike ride today. I would do 2 minutes between 22 km/h and 27 km/hr and then increase the speed to 27 km to 33 km. Each time I did the sprint, I had to "kiss" 33 km/hr before I could settle into the 2 minutes between 27 and 33.

On most bike rides I average around 23 km/hr. A couple of months ago I did a metric century (100 km) and averaged 25 km/hr which was incredible for me. Today, over the hour ride I averaged 27 km/hr which is one of my highest continuous speeds ever. That translates to 16.75 miles per hour.

That's pretty smokin' on a mountain bike!

It's amazing to think that 8 months ago a 5 km ride at 10 km/hr was a big stretch and exhausting! I've been marveling today at how incredible God made the human body. For my body to be able to transform from a couch potato to an athletic form over an eight month span is amazing!